Monna Fartlek

Early swim set down at PAP to kick start the day, wasn't the usual 3ks but content to jump out and head for morning coffee with my crew with 2ks recorded.

Meeting at the Passenger Terminal it was a small but good crew out with the likes of Leech (minus 6kgs), Brendan, Special Q, Sammy J and 'Queenslander' Muzza back for a trot with us.
Monna Fartlek was the go that I thought a perfect set with Saturday's Striders 10k in mind that I'm hoping to get to. Started alongside the Leech for the first 90 second effort but as is normally the case my recoveries are so much slower as I then try to bring the heart rate back down I find myself cast adrift thereafter.
Kept it honest around Barangaroo turning at 10 minutes and tried to lift for the homeward journey despite having to do each effort by myself. This set is good in the fact mentally you can get your head around just doing 60 & 30 second efforts. Happy to get back to the start line with 8 seconds to spare without anyone coming past me for the second half.
5.35ks done in the 20 minutes averaging 3.45s
Speaking to Leech after who did the same set averaging 3.39s and I reckon most of the difference between us would have been in the recoveries.
Decent warm down back around the Quay and Opera House with Sammy J, Leech and Brendan capped a good little quick session.

Will head to the pool tomorrow for a few Ks as well as hitting the bike first up.

Cheers

Midweek Run with the Chairman

Into the city after lining up with the chairman Tommy H for a mid week trot. He's not been running for a few months now due to an ongoing injury so it was nice to see him back. Had Jack the Lad also join us and  I had great delight in continuing to rib him about his Arsenal teams woeful performances off late.
Cruisy pace through the Domain and Opera House with most of the talk once again on the footy and the upcoming Nepean that Tommy continues to talk up due to his new love 'bike leg' that has many of us worried.  Picked up Razor Wareham around Barangaroo area for few Ks and returned back to the Quay when Tommy called time with 12ks on the clock.
12ks in 54.52 all up averaging a steady 4.33 per/k

Cheers

Sunday Long Run 26ks - 1hr:56

Smallest Sunday turnout that I can recall to be honest with only Enda, Jack the Lad, and Nick in attendance for the 6.30am start. Still with the small turnout it gave us footy heads a good chance to  yarn about all the overnight scores from home and I wasn't about to miss the opportunity to remind Arsenal fan Jack about the Stoke result from the previous week.
Easy first 6ks before we were joined by Enda's colleague Gerard who looks a decent runner and the pace seemed to increase a bit. Still comfortable though and we pretty much held for the rest of the morning. Got back to the café and was more then satisfied with 26ks done in 1hr:56 averaging 4.29s all up. Still short on the Ks but at least it was probably the quickest Sunday run I've done for some time and it wasn't killing me.
Rest day tomorrow.
Headed out in the arvo over to the 'Dark Side' Manly to meet up with the lads watching the big fight/circus with the Irish Meat Head. Can't say I get too excited by it but it was a cracker of an afternoon as most of the talk centred on what is fast becoming the race of the year. The Nepean Triathlon has seen the likes of Macca, Kanser, Stankard, Highnam, Gleeson, Lindop, Reville,  Matthews, Heyden and Hannell all agreeing to a 'Head to Head' over the 3 disciplines.
Should be a fun event and the swim leg is worth the admission in itself to watch. Early days yet but if I was to do a trifecta I'd take the 3 Irish lads, Macca, Enda and the Leech. Although I might need to take the Leech out, as I think he's too strong in that company ( on the bases he can actually swim). Tommy H is the dark horse though and we all know about his famous swim leg but its the Bike that has everyone talking. Absolutely smashing it lately and will be a force to be reckoned with. Still can't believe the man has the cheek to want a 7 minute handicap start from ME ? .... He should be embarrassed
October 29th is the big day, its sure to rate higher then the Mayweather/McGregor circus.

Cheers

Bike and 1k Swim Time Trial

An hour spent in the park on the bike that included a few 'Hot Laps' but as it was as windy as all hell the closest I came to breaking the 6 minute per lap was only 6.03 despite me working harder than usual.
30k in total.

Down to PAP for a lunchtime swim and it was time for the time trial. This month added a little more spice as it was the one and only time you were allowed to swim with wetsuits, paddles fins, basically any toy that may aid you over the course of 20 laps. I went with the wetsuit and paddles although many others did have 3 metre bloody flippers that I thought was taking it a bit far.
Good turn out and with the suit on I was certainly quicker as I stopped the watch in 16.33, that I worked out was about 1 minute quicker. Still no match for the flipper brigade though and Champ took full advantage being first home in around 15.30 ( he would normally be around 17.30) and got the prestigious 'Golden Duck' for the month of August.

Cheers

Deek 5k - 18.22

Over to Rushcutters and set up a 400m track on the oval and once a good team had assembled we decided to alter the session slightly from the 400m quarters to the Deek 5k, Not much to change to be honest as its an extra 200m to 5k and we start with a 400m float.
Had a pretty big week back and legs were already heavy and I thought if I could hold anywhere near 80 second /400m laps I'd be happy enough.
Cruised the first lap before tucking in with the lads and on the money with a 80 second lap, Do notice though that the fitter lads are able to float quicker then me and once this happens I'm pretty much solo after that. Held pretty much the same for each rep that I was pleased enough with, also as I say my floats are way too slow as I struggle to recover within the 200m.
Had the misfortune of getting lapped by Mikey L as I was coming through for my last 400 but managed to stop the clock in 18.22 averaging 3.36s for the whole 5ks
Times were;
80, 50, 81, 50, 80, 50, 81, 51, 82, 50, 82, 52, 82, 49, 81

Decent week of training and some Ks in the legs with my 4th straight day of running, Will take tomorrow off now and just spin the legs on the bike and swim.


Cheers

Cremorne Point 13.5Ks

Into the city for a midweek run and met a small team for a trek over to the lower North Shore harbourside suburb of Cremorne Point.
Not done this run since the days of HuRTS legend Tucks back in the day and I had forgotten how hilly this route was. Pretty easy pace heading out over the bridge collecting Skippy and good old Razor Wareham along the way. Enjoyed a chat with Ray who I've not seen for the best part of the year due to injuries that took my mind of some of the hills around Kirribilli.
Despite the easier pace I was still feeling it and was happy to get back over the bridge and up Macquarie St before Renee told me we were all good for 13.5ks for the day.
65 minutes all up for the run, and with the 8 Ks this morning I was more than happy with the days work that saw another 20 plus added to the ledger.

Cheers

45 Minute Continuous

Saturday, With the 40th Birthday Party on the Sunday I had every intention of running long on the Saturday but with work meaning I was about an hour behind the start time from everyone else it was always going to be a tough ask. Caught up with the team on Anzac Parade and headed back to the park before Enda requested one of the usual flat laps at sub 4 minute pace  (ended up at 3.45s). A bit early for that but went along with it anyway with Mark Branagan also nearby. Once done everyone seemed to depart although I coaxed Mark to do another 6k loop with me. After that I went around again but on 70 minutes and 16ks at 4.23 pace to my name I called it quits and retreated for brekkie.
Nowhere near the long run I wanted but with 4k with clients before I thought 20 was better than nothing.

Monday. Very easy 6ks with clients before Birchy joined me and we trotted out another pleasant 10ks. Only around the 5 minute per/k pace for 50 minutes but we pretty much discussed every part of the successful party night from the Saturday
16ks for the morning then enjoyed a post run coffee with Birchy who is on a weeks holiday.

Tuesday. Just about feeling right from the weekend and into the city to join the HuRTS team for the lunchtime set. 7 x 2 minute efforts ( 60 sec rec), 5 minutes easy then 20 minute tempo all the way back to see a continuous 45 minutes all up was the call.
Worked pretty hard on the reps tucked in with Marc Ashworth and Eoin and was averaging 3.54s by the time 20 minutes was up. The 5 min recovery I basically bludged before the tougher return trip back to the Stone Gates. Marc was soon to come past and I went with him and was also looking for help from the Leech ( that never came) as I was holding 3.55s in and around the Quay and Opera House sections. Usual battle on the hill by the ABC Pool but somehow found something again to reach the gates in 44.35 on the clock
Bloody tough session and happy to see another 11ks done in the allotted time.

Will try to get back out tomorrow for the midweek med/long run in an effort to make up the lost Ks from the weekend.

Cheers